Mini Crustless Spinach Cups (Printable View)

Protein-packed baked spinach and egg cups with cheese and herbs, ideal for a healthy start or snack.

# What You'll Need:

→ Vegetables

01 - 2 cups fresh spinach, chopped
02 - 1/2 small onion, finely diced
03 - 1/2 red bell pepper, finely diced (optional)

→ Eggs & Dairy

04 - 6 large eggs
05 - 1/3 cup milk (dairy or unsweetened non-dairy)
06 - 1 cup shredded cheese (cheddar, feta, or mozzarella)
07 - 1/4 cup grated Parmesan cheese

→ Seasonings

08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/4 teaspoon ground nutmeg (optional)
11 - 1 tablespoon fresh chives or parsley, chopped

# How To Make It:

01 - Preheat the oven to 350°F. Grease a 12-cup muffin tin with nonstick spray or line with silicone muffin liners.
02 - In a skillet over medium heat, sauté diced onion and red bell pepper for 3 to 4 minutes until softened. Add chopped spinach and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.
03 - In a large bowl, whisk together eggs, milk, salt, pepper, and nutmeg until well blended.
04 - Fold shredded cheese, grated Parmesan, and chopped fresh herbs into the egg mixture.
05 - Add the cooled sautéed vegetable mixture to the eggs and cheese, stirring gently until combined.
06 - Evenly distribute the mixture among muffin cups, filling each approximately three-quarters full.
07 - Bake in the preheated oven for 18 to 22 minutes, until the quiches are puffed and set in the center.
08 - Allow the quiches to cool for 5 minutes, then run a knife around the edges to ease removal. Serve warm or at room temperature.

# Expert Advice:

01 -
  • They're ready in under 40 minutes and freeze beautifully, so you can bake a batch and grab one every morning for weeks.
  • No pastry means no guilt—just creamy, veggie-packed protein that keeps you satisfied longer than a bowl of cereal ever could.
  • Even if you think you don't like spinach, the cheese and eggs soften that green flavor into something almost cozy.
02 -
  • Don't skip the cooling step before mixing—hot vegetables will scramble your eggs, and you'll end up with a grainy texture instead of something silky.
  • Overfilling the cups is the one mistake that teaches you quickly; they'll overflow and create a mess, so stick to that 3/4 line and your kitchen stays clean.
03 -
  • Use a small ice cream scoop to divide the mixture evenly among the cups—it's faster than a spoon and looks more intentional.
  • If you're meal prepping, bake a double batch: one for eating fresh and one for the freezer, so you always have options on busy mornings.
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